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EDMONTON — Throughout the challenge, we are featuring exercises demonstrated by each of our three challenge finalists, as described by their trainers, that you can try at home. You can see the trio working out in videos posted online at edmontonjournal.com/healthclub.

Plank

The plank exercise builds strength in the abs and back, as well as the stabilizer muscles.

Get face down on the floor, resting on forearms, legs stretched out behind. Raise legs up onto toes, upper body supported by forearms.

Keep back flat, in a straight line from head to heels, as shown here by Juli Isaac.

Tilt pelvis and contract abdominals to prevent your rear end from sticking up in the air or sagging in the middle.

Hold for 20 to 60 seconds, lower, and repeat for three to five reps.

If this is too difficult to do, start with a modified plank, resting lower body on knees instead of toes.

Single arm row

Place right knee and right hand on weight bench. Place left foot flat on floor and hold a dumbbell in your left hand.

Keep back neutral with a normal arch, and the hips even, left arm hanging down with a dumbbell. Pinch shoulder blades together and pull weight close to chest in a slow, smooth motion, keeping elbow close to body, as demonstrated by Gerry Haracsi, under the direction of trainer Brad Kuchinka.

Keep weight close to the body and keep elbow out to the side. Slowly return dumbbell to starting position. Repeat 10 times, then switch sides so that left knee and hand are on the bench, while the right arm lifts the dumbbell.

This exercise works the back, shoulder and biceps muscles.

Wall angel

Stand with feet six inches away from a wall, with head, shoulders, back, bum and legs against wall. Bend knees slightly if necessary to keep lower back against wall. Bend arms 90 degrees and place elbows, forearms and wrists against the wall. Bring upper arms out from shoulders at a 90-degree angle, as demonstrated by Sue Salsbury. Lower elbows into waist/hips while maintaining contact with wrists on the wall. Repeat 15-20 times. This exercise strengthens back muscles compromised by poor posture.

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